1Welcome to your brand new GFG Booty Burners!Well done for deciding to continue your journey to a stronger, fitter and moreconfident you. If you’re willing to put in the work, then I KNOW you’ll go far.

Before you dive in, make sure you read the following recommendations pages. Iknow it’s easy to skip a load of writing, but by reading them you can make sureyou’re doing exactly the right thing, helping you to reach your goals faster.

This is a supplementary at home booty and leg workout collection that is intendedto be used in addition to a regular workout split, such as the Grace Fit Guide.

Remember, practice makes perfect – work these circuits into your routine and youwill start to see both strength and booty gains in no time!

And most importantly, welcome to the GFG family – a community of kind,

determined and likeminded people who want to lift each other up and supporteach other on this journey.

I can’t wait for you to get started!

2My Social Media Pages:I post a variety of different things on each of my social medias. Make sure you’refollowing along for everything from workouts to selfies, vlogs to photos of dogs andmuch more!

Instagram: @gracefituk

Twitter: @gracefituk

YouTube: Search ‘Grace Fit UK’ or type

http://www.youtube.com/GraceFitUKTube into the search bar

Depop: @gracefituk – for all clothes from brand new activewear to fancy dresses, with 20% of profits going to charity!

3Recommendations Before You Dive In- TAKE PROGRESS PHOTOS! Take them before you start the guide and from then on, every 1-4 weeks. Take the photos in the same place, position, lighting and time of day to ensure you get the most reliable progress reviews!

- I want to see your progress! Tag @gracefitguide @gracefituk #GFG

#GraceFitGuide #GFGBB on social media for a chance to be featured on my pages!

- Use the hashtags #GFG #GraceFitGuide #GFGBB on social media to stay in

contact with other girls doing the guides. Comment on each other’s photos and encourage each other’s progress!

- Join the #GFG Facebook group! We have an incredible community of girls over there just waiting to get you motivated.

- If you feel like you need an extra rest day, TAKE IT. If you want to work out another day instead of resting, go ahead!

- Pay attention to your form and don’t be afraid to ask for help from a trainer at your gym!

- Remember that looks, the gym and fitness aren’t everything. You are so much more than what you look like, what you weigh and/or how big your muscles are. If you take one thing away from this guide, I really hope this is it.

Disclaimers1. I am not a qualified personal trainer. This guide is a collection of workouts that I have written and have used to achieve the progress which I have achieved. By using this guide, you are acknowledging that I am not a qualified personal trainer, and that all workouts are performed at your own risk.

42. I am not liable for any injury or harm that may come from using this guide.

3. Resale or sharing of this guide is illegal, and unfair and will be

prosecuted as such. Please acknowledge the effort and time that has gone into creating this guide, and respect the intellectual properties of the creator.

How to Use this Guide

This eBook is intended to be used in addition to a full workout split.

#GFGBB consists of 3 main sections:

o Glute Activation

o Glute Burnouts

o Home Glute Workouts

- All of the sections are intended to be performed with resistance bands

alone, so you can perform them at home, in the gym, on the beach, or just about anywhere you want! Feel free to add weights for an extra burn.

- On page 41 you will find a list of gym-based recommended glute

exercises. I have achieved the progress you have seen on my social media pages through lifting weights. I recommend that in addition to the collection of glute circuits in this guide, you train glutes using heavy weights around twice a week.

- Each section consists of 16 workouts – that’s enough for 8 weeks of

workouts, if you were to change every week! I use the same workouts for 4 weeks before moving onto a new split, so these workouts could last you for up to 8 months!

5- The glute activation and glute burnout sections contain 12 resistance band circuits and 4 circuits with no resistance bands, so if you forget your resistance band at home, you have no excuse!

- Make sure to read the instructions at the top of each section to

understand how best to use each workout.

Burnometer

Each circuit is rated with a burnometer demonstrating its difficulty.

: Moderate

: OK ouch

: WHY DID YOU DO THIS GRACE WHY ARE YOU LIKE THIS MY GLUTES ARE ON FIRE

A. Clams A. Single Leg

40Gym-Based Booty ExercisesHere are some of my favourite booty growing exercises I do at the gym. For photos, videos,reps and sets make sure to get the Grace Fit Guide or subscribe to my YouTube channel forfree workouts!

- Leg Press (try with a resistance band for extra burn!)

- Single-Leg Leg Press

- Step Ups

- Kettlebell Swings

- Barbell Squats

- Front Squats

- Lying Leg Curl

- Seated Leg Curl

- Cable Squats

- Hip Thrusts

- Cable Kickbacks

- Walking Lunges

- Bulgarian Split Squats

- Cable Glute Pull-Throughs

- Sumo Deadlifts

- Romanian Deadlifts

- Stiff-Leg Deadlifts

- Goblet Squats

- Single Leg Deadlifts

- Barbell Glute Bridges

41Key Resources Knowledge is power!

I have never, nor will I ever claim I am an expert in anything. I love to learn and a load of the progress I have made it due to my research and education I do in my own time. Don’t just trust everyone you see on your Instagram and YouTube feeds – hit up your good old friend google and get reading!

Here are a few of my favourite resources for glute knowledge:

๏ Bret Contreras AKA. The Glute Guy:

Practically everything Bret has ever written will help you in some way to understand the glutes more. He has considered and evaluated almost every single study ever performed on the glutes and come up with his own research and results.

Instagram: @bretcontreras1

Website: bretcontreras.com

๏ www.bodybuilding.com: for workouts, articles and loads more!

๏ gracefitguide.com: Um yes I may be plugging my own guide in my own guide but

yeah, the Grace Fit Guide includes both glute activation circuit and finishers, as well as full gym-based glute, legs, arms, shoulders, back, chest, abs and cardio workouts.

๏ Shona Vertue: Shona taught me so much about glutes and the little things you can do to enhance your workouts. I strongly recommend both her social media pages and her book!

Instagram: @shona_vertue

Website: www.shonavertue.com

๏ Abby Carpenter: Abby was my first ever coach, and the only coach that I learnt a great deal from. She still has the ability to absolutely murder my glutes (and any muscle group she chooses).

Instagram: @gains4girls

42Acknowledgements I just want to say thank you to each and every one of you who has purchases of any of my #GFG products. Thank you for your unwavering support and thank you for believing in me. I wake up every day to the most incredible #GFG family with some even more incredible goals, and it is my privilege to help you reach them.